Men/Women 4 Rounds: 400m Run Rest 60 10 Push Press 135/85 10 Alt. V-Ups 5 DB Snatch 30% Rest 60

Men/Women 20min AMRAP 8 Hang Squat Cleans 135/85 8 Push-Press 8 Back Squats 8 Over the Bar Burpees 8 Roll-Outs Rest 90 seconds

Men/Women 6 Rounds: 10 DB Deadlift Burpees (no jump) 20% 10 DB Medball Bench Press 20% 10 Jumping Wallballs 20/14 10 Medball V-Ups 20 Med Balls Mtn Climbers Rest 60 seconds

6 week cycle, 4th Week Tuesday: 4×2 Halt Snatch @ 80% of Snatch increase 2.5kg each week if make 3 out of 4 4×2 Power Clean @ 75% of C&J increase 2.5kg each week if make 3 out of 4 4×3 Push Press @ 60% of C&J increase 2.5kg each […]

Men/Women Front Squats 5×1 @ 90% HIT: 14min ARMAP 10 Burpees 10 Wall Balls 20/14 10 Back Loaded Step Ups 95/55 (total) 18″/12″ Rest 30 seconds

Men/Women Every 3 Rounds, run a 200m (3 runs total) 9 Rounds: 3 Clean and Jerks 185/95 4 Roll-Outs (with clean bar) 5 Ski Jumps 6 Burpees Rest 45 seconds

Men/Women 3 Rounds: 1,000m Row/900m 20 Thrusters 45/30 20 Ring Rows 20 KB Swings 70/35 400m Run Rest 90 seconds

Men/Women Strength: 5×2 Back Squat @ 90% + 10 pounds HIT: EMOM 3 Burpees Complete: 6 Rounds: 6 HSPU 6 DB Lunges 20% 6 Toes to Bar Beginner: HIT: EMOM 2 Burpees Complete: 6 Rounds: 6 Push-Ups 6 DB Lunges 10% 6 Sit-Ups

Men/Women Partner Workout 4 Rounds: 200m Run 15 V-Ups 10 Box Jumps 30″/24″ 15 KB Swings 70/35 10 Roll-Outs

Men/Women Partner Workout 2 Rounds: 200m Run 10 Deadlifts 315/185 2 Rounds: 200m Run 8 Muscle-Ups/14 Pull-Ups 2 Rounds: 200m Run 20 Roll-Outs/30 V-Ups